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Believe it or not the festive season is nearly upon us. When you think of Christmas, exercise and eating clean are the furthest thing from your mind. But it doesn't have to be like this. A little bit of exercise a few days a week will keep those extra pounds of fat at bay. Don't wait until New Year, why not feel and look great at Christmas. Plus you will be able to enjoy all that nice food and drink without having to put on weight.
To get in shape for Christmas, I created my own plan last week to motivate myself and get back into a routine. I have had a lot going on the past few weeks and have found it really difficult to maintain my usual routine!
As part of my plan, I researched the best exercises that target different points within the same muscle group e.g. laterals, lower back, middle of your back so that you would get better overall definition.
You can follow my plan or use it to create a plan for yourself.
More info:
- I also do a short cardio session three evenings a week. Please refer back to the Bikini Challenge posts for sample of cardio workouts.
- After three weeks, repeat the three weeks again but with heavier weights.
- Google the exercises and see how they are performed.
- Make sure to warm up then stretch before you exercise.
- Try to do weights before your cardio session.
- Eat your starchy carbs after your workout and make sure you are eating enough protein. Check out my instagram @thechicphysique for meal ideas.
- In the Shoulder/Abs Workout Day 4-For the Abs workout set your timer for 30/30 and repeat all the exercises back to back. Try for 3 rounds.
Perform each exercise three times before moving onto the next exercise
Superset:
Perform two exercises back to back for three rounds. Move to the next 2 exercises.
Giant Set:
Perform 3 exercises back to back for three rounds. Move to the next three exercises.
Week 1
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Week 2
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Week 3
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Modified Compound Set
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Superset
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Giant Set
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10-12 reps
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8-10 reps
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6-8 reps
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Round
1
kg
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Round
2
kg
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Round
3
kg
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Round 1
kg
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Round 2
kg
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Round 3
kg
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Round 1
kg
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Round 2
kg
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Round 3
kg
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Day 1
Back & Chest
+
Cardio
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Pull Up
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Barbell Bench
Press
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Alternating
Dumbbell Row
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Clock Push Up
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Barbell Deadlift
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Incline Dumbbell
Press
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Day 2
Lower Body
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Barbell Sumo
Squat
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Barbell Deadlift
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Barbell Squat
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Barbell Front
Lunge
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Barbell Hip
Thrust
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Glute Kickbacks
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Day 3
Biceps + Triceps + Cardio
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Dumbbell Bicep
Curl
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Tricep dips
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Incline Hammer
Curl
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Standing
Dumbbell tricep Extensions
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Barbell Curl
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Tricep Kickbacks
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Day 4
Shoulder +Abs
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Standing
Alternative DB Press
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Car Drivers
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Clean and Press
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Front Raise +
Side Laterals
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Abs (set timer for 30/30 x 3 rounds) No REST
In and Outs
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Flutter Kicks
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Reverse Crunch
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Obliques
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Star Crunch
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Toe Crunches
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Heel touches
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Frog Abs
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Day 5
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Bodyweight high
intensity workout
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Day 6
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Rest
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Day 7
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High Intensity
Cardio Session
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